db row

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

Thursday 2.19.2015

wodSTRENGTH750m Row *Rest 5 min 750m Row

CONDITIONING 5 Rounds of 30 sec On/Off

V-Ups Ring Rows Suicide Back Pedal Shuttles DB Renegade Row 

Friday 1.30.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

STRENGTH A. 12 min EMOM:  Push Press @ 60% B. 3 x 12 1-Arm DB or KB Row

CONDITIONING 6 min AMRAP: 15 Shoulder to Overhead 95/65 30 Double Unders

Finisher 100 Band Pull Aparts

COMPETITION 3 Rounds (not for time): 10’ Handstand Walk 10 Toe 2 Bar 10 CTB Pull-Ups

Monday 12.8.2014

wodSTRENGTHA. 9 x 3 Floor Press @ 50% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 40 Push Press 45/35 40 Double Unders 30 Push Press 45/35 30 Double Unders 20 Push Press 45/35 20 Double Unders 10 Push Press 45/35 10 Double Unders

Finisher 30 Toe 2 Bar

COMPETITION 15 Bar MU Tabata Airdyne